Thursday, March 3, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm up:3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

2 Sets:

Banded ATYT x 10 ea.
High Knee Ext. Rotation x 10

Skill:

WOD:

A) 8 Sets: (:20 Seconds on/:10 Seconds Rest)

Row For Calories
Man Makers 35/25
Sit Ups

*Perform all 8 sets at the given exercise before moving to the next. Rest 1 Minute between exercises

Rest 3 Minutes

B) For Time:

1 Mile Run

Additional:

10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:

Warm up:3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

2 Sets:

Banded ATYT x 10 ea.
High Knee Ext. Rotation x 10

Skill:

WOD:

A) 8 Sets: (:20 Seconds on/:10 Seconds Rest)

Row For Calories
Man Makers 35/25
Sit Ups

*Perform all 8 sets at the given exercise before moving to the next. Rest 1 Minute between exercises

Rest 3 Minutes

B) For Time:

1 Mile Run

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:

Strength:

Skill:

WOD

Recovery DayA) Mobility and MaintenanceMobility

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:

10 Minutes Mobility